High Protein Chicken and Avocado Breakfast Toast
Use cooked chicken to turn avocado toast into a filling breakfast. A little yogurt keeps the chicken from tasting dry, and sliced tomato adds freshness without another pan to wash.
Equipment
- 1 toaster
- 1 mixing bowl
- 1 fork
- 1 knife and cutting board
- 1 measuring cups
Ingredients
- 8 slices whole-wheat bread About 1 1/8 oz per slice.
- 14 oz plain cooked skinless chicken breast chilled, shredded; cooked edible weight
- 7/8 cup ripe avocado flesh Mashed; 3/4 cup plus 2 Tbsp. Remove pit and peel.
- 1 1/8 cups ripe tomatoes washed and sliced
- 1/2 cup plain nonfat Greek yogurt
- 2 Tbsp fresh lemon juice 1 Tbsp for chicken and 1 Tbsp for avocado.
- 1/2 tsp ground black pepper
- 1/4 tsp table salt
Instructions
- Toast the bread without butter or added oil. Work in batches if your toaster holds fewer than four slices; allow about 5 minutes total with a four-slot toaster, longer with a smaller one.
- In a bowl, mix the cooked, chilled chicken with the Greek yogurt, 1 Tbsp lemon juice and black pepper. Break up large chicken pieces so the mixture is easy to spread.
- Mash the avocado with the remaining 1 Tbsp lemon juice and salt. Leave slightly chunky if you like. Divide evenly among the eight toast slices.
- Divide the chicken mixture and sliced tomato evenly among the eight slices. Serve two loaded toasts per person. Start with fully cooked, chilled chicken.
- Eat promptly so the toast stays firm. If packing ahead, keep the chicken mixture cold and separate from bread, and slice or mash the avocado close to serving. One serving includes two whole slices and one-quarter of all toppings.
Notes
Four servings: two 32 g bread slices plus 100 g cooked chicken, 50 g avocado flesh, 50 g tomato and one-quarter of yogurt, lemon juice, pepper and salt per serving. All toppings counted; no butter or oil. Equipment: Toaster; mixing bowl; fork; knife and cutting board; kitchen scale. Assemble just before eating for the best texture. Keep chicken mixture covered at 40°F or below and use within 3–4 days of the chicken’s original cooking date, or sooner if its storage history requires it. Store bread separately. Refrigerate cut avocado and tomato promptly and use within 1 day for this meal-prep plan; avocado may brown. Do not freeze assembled toast. Keep the cold filling out no longer than 2 hours, or 1 hour above 90°F. No reheating is required for freshly assembled toast with safely chilled cooked chicken. Timing is a development estimate and has not been kitchen tested. Nutrition is Estimated, not Reviewed. No optional toppings included.